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  6. Wild rice raw vs. Celeriac

Wild rice raw vs. Celeriac — In-Depth Nutrition Comparison

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How are wild rice raw and celeriac different?

  • Wild rice raw is higher in zinc, manganese, copper, phosphorus, vitamin B3, magnesium, folate, fiber, and vitamin B6; however, celeriac is richer in vitamin K.
  • Daily need coverage for zinc for wild rice raw is 51% higher.
  • Wild rice raw contains 12 times more folate than celeriac. While wild rice raw contains 95µg of folate, celeriac contains only 8µg.
  • Celeriac has a lower glycemic index (35) than wild rice raw (57).

Wild rice, raw and Celeriac, raw are the varieties used in this article.

Infographic

Wild rice raw vs Celeriac infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 13% 26% 26% 23% 9% 49% 13% 21% 3.8%
Contains more MagnesiumMagnesium +785%
Contains more PotassiumPotassium +42.3%
Contains more IronIron +180%
Contains more CopperCopper +648.6%
Contains more ZincZinc +1706.1%
Contains more PhosphorusPhosphorus +276.5%
Contains less SodiumSodium -93%
Contains more ManganeseManganese +741.1%
Contains more SeleniumSelenium +300%
Contains more CalciumCalcium +104.8%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 27% 0% 7.2% 0% 13% 14% 13% 21% 38% 0% 103% 6% 4.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +127.8%
Contains more Vitamin B1Vitamin B1 +130%
Contains more Vitamin B2Vitamin B2 +336.7%
Contains more Vitamin B3Vitamin B3 +861.9%
Contains more Vitamin B5Vitamin B5 +205.1%
Contains more Vitamin B6Vitamin B6 +137%
Contains more FolateFolate +1087.5%
Contains more CholineCholine +288.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin KVitamin K +2057.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Wild rice raw Celeriac DV% diff.
Zinc 5.96mg 0.33mg 51%
Manganese 1.329mg 0.158mg 51%
Copper 0.524mg 0.07mg 50%
Phosphorus 433mg 115mg 45%
Vitamin B3 6.733mg 0.7mg 38%
Magnesium 177mg 20mg 37%
Vitamin K 1.9µg 41µg 33%
Protein 14.73g 1.5g 26%
Folate 95µg 8µg 22%
Carbs 74.9g 9.2g 22%
Fiber 6.2g 1.8g 18%
Vitamin B6 0.391mg 0.165mg 17%
Vitamin B2 0.262mg 0.06mg 16%
Calories 357kcal 42kcal 16%
Iron 1.96mg 0.7mg 16%
Vitamin B5 1.074mg 0.352mg 14%
Vitamin C 0mg 8mg 9%
Choline 35mg 9mg 5%
Vitamin B1 0.115mg 0.05mg 5%
Selenium 2.8µg 0.7µg 4%
Polyunsaturated fat 0.676g 0.148g 4%
Sodium 7mg 100mg 4%
Potassium 427mg 300mg 4%
Vitamin E 0.82mg 0.36mg 3%
Calcium 21mg 43mg 2%
Fats 1.08g 0.3g 1%
Net carbs 68.7g 7.4g N/A
Sugar 2.5g 1.6g N/A
Vitamin A 1µg 0µg 0%
Saturated fat 0.156g 0.079g 0%
Monounsaturated fat 0.159g 0.058g 0%
Tryptophan 0.179mg 0%
Threonine 0.469mg 0%
Isoleucine 0.618mg 0%
Leucine 1.018mg 0%
Lysine 0.629mg 0%
Methionine 0.438mg 0%
Phenylalanine 0.721mg 0%
Valine 0.858mg 0%
Histidine 0.384mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
9% 88%
Protein: 1.5 g
Fats: 0.3 g
Carbs: 9.2 g
Water: 88 g
Other: 1 g
Contains more ProteinProtein +882%
Contains more FatsFats +260%
Contains more CarbsCarbs +714.1%
Contains more OtherOther +53%
Contains more WaterWater +1034%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
28% 20% 52%
Saturated fat: Sat. Fat 0.079 g
Monounsaturated fat: Mono. Fat 0.058 g
Polyunsaturated fat: Poly. Fat 0.148 g
Contains more Mono. FatMonounsaturated fat +174.1%
Contains more Poly. FatPolyunsaturated fat +356.8%
Contains less Sat. FatSaturated fat -49.4%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/nutrients
  2. Celeriac - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170400/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.